Monday 9 February 2009

I had a good technical session tonight where I was able to work on my weak points. Sami came back from South Africa so I was able to train with him and it was nice for a change in venue and routine. I really worked on getting a wider foot stance in the Snatch and in the Jerk I really focused on driving myself under the bar, despite the light weights. Sami worked on pulling himself under in the Snatch and generating speed in the Jerk I did the following:

Jerk skill with the barA very comprehensive warm up with a lot of flexibility and mobility drills.Overhead Squats--6x3--At the bottom of the last rep in each set, Sami forced my hips down to get a better stretch at the bottom. This will really help me get a better position at the bottom.

Jerk Skill work with 602 Clean grip PNF'sPower Clean and Jerk--1x1@60, 70, 80, 90Glute Ham Raise--3x3Single Leg Extension--3x5--Did this in the glute ham machine. I will video this next time so that everyone can see it. This is excellent for the posterior chain.Sit-Ups--3x8--Unanchored and without momentum or hip flexor involvement--This is really hard!Flexibility

I finished with a stretch in the pool and 15 minutes in the steam room and 5 minutes in the jacuzzi to help recover from the weekend. Here is a video of some of our lifts this evening: